Exercise is paramount to maintaining good health. They not only help improve blood circulation and speed up the metabolism, but also help to develop a reaction, coordination, strengthen muscles, ligaments and tendons in children, which will help in the future to avoid many injuries and lead a full lifestyle. But this is the goal of all parents who care about their kids. Therefore, many decide to use a set of general developmental exercises for the successful physical development of their children.
They represent certain movements of the body and individual parts of the body, which are performed under the guidance of an experienced leader, controlling their speed and amplitude. They can be performed with moderate or maximum voltage. Sometimes various items are effectively applied. The most popular are gymnastic sticks, as this props helps to use different muscle groups with maximum benefit, without making the load excessive. Such exercises prepare the body for those involved in more serious sports complexes.
How to hold a stick?
In order for the exercises in question to bring the expected benefits, it is important to do them in the right way. Including it is necessary to know the basic ways of holding a gymnastic stick. Among them:
- The usual grip. In this case, the stick should be held at two ends so that the back is facing forward.
- Grab from the bottom. Opposite to the previous one.
- Narrow grip. The projectile should be held with both hands. At the same time, they should be placed nearby.
- Reverse grip. Hands should be turned outward, and palms should be directed forward.
- Different grip. When the hands hold the stick with two different grips.
Features of the exercises
When conducting general developmental exercises, as a rule, various objects are used for the purpose of burdening, for the development of coordination, as well as just to interest students. Gymnastics stick is used as a limiter of movements. She clarifies their direction, amplitude, can be used as a support.
It is wise to conduct general developmental exercises with a partner or even two. This provides additional opportunities to adapt the exercises to a specific audience. So, interaction with a partner can both ease the task of training and complicate it. But the main thing is that it significantly improves the emotional atmosphere of the lesson.
How to dose the ORU complex with a gymnastic stick? A table of the duration of a particular exercise, compiled for a particular group, will help determine this issue. Consideration should be given to the actual physical training of the students, as well as the purpose of the classes, gender and age of the people with whom they work.
If we are talking about an individual lesson, it is necessary to check the pulse, monitor the general well-being, focus on the feeling of fatigue that occurs in the trainees. But what if the group lesson? The coach can stop the exercise if it is difficult to continue to do it all together.
When conducting strength exercises, a feeling of fatigue occurs very quickly, so it is allowed to continue to perform them while there are strength. At the same time, this is unacceptable when it comes to endurance classes. Especially if the practitioners are beginners.
The load should be regularly increased, but this should be done gradually.
Some recommendations
There are certain features of how to display an outdoor gymnastics outdoor gymnastics with a gymnastic stick. For example, you need to demonstrate the exercises, standing sideways to those who are engaged, or turning to them at an angle of forty-five degrees. Directions for changing movements should be given based on the position of the stick. As a rule, an open switchgear with a gymnastic stick for 8 accounts is performed.
It is important that all students are separated from each other at such a distance that would provide them with freedom of movement when performing exercises.
The benefits of such exercises
Why is the ORU complex with gymnastic stick considered so important for the physical development of people? They affect absolutely all muscle groups. In addition, the use of a gymnastics stick promotes coordination.
Many celebrities also use the ORU exercises with a gymnastic stick in order to keep their body in good shape. For example, a fan of this type of workout is Gwyneth Paltrow. He is preferred by one of the most sought after Hollywood trainers - Tracy Anderson.
Exercises for the smallest
Sports with young children require special efforts. Experts suggest using the following outdoor gymnastics with a gymnastic stick:
- First, hold the projectile down. Set the stick forward. Expand it so that the right hand is below, and the left above. Rotate the projectile horizontally. Turn vertically, right hand below, left hand above. Repeat seven to eight times.
- The main stance is as follows: hold on top, hold the projectile down. Step right, stick at the top. Return to the starting position again. Step left. Original pose. Repeat eight times.
- Initial posture: bend your arms at your elbows, hold the projectile near your chest. Sit down, push the stick forward. Return to the starting position.
Group exercises
For older children, the following outdoor switchgear with a gymnastic stick is used:
- Initial stance: place your feet at a foot distance, hold the projectile underneath with a wide grip. Raise the stick up and stretch after it, lower it and smoothly return to the initial position. Repeat four to six times.
- First, put your feet at a foot distance from each other, take a stick on your chest. Bring her forward, sit down. Get up and return to the starting position. Repeat five times.
- Initial posture: put the legs at a distance from the shoulders, hold the projectile at the chest in the arms, bent at the elbows. The item must be raised up, tilt to the right (in the next circle to the left), straighten. Return to the original rack again. Repeat five to six times.
ORU with gymnastic stick for senior group
When children grow up, the nature of the exercises can be somewhat complicated. The following are recommended for implementation:
- At the beginning of the exercise, lower the stick down. Raise her forward. Expand the projectile so that the right hand is at the top. Expand it horizontally and put it behind your head. Source rack. Stick forward. Expand the projectile vertically (left hand at the top). Stick in front. Source rack.
- Starting position: lower the stick down, holding it with a grip on top. Step right, lift the projectile up. Squat, stick under the knees. Source rack. Step left, shell up. Squat, place the stick under the knees. Source rack.
- Start: a shell on the chest, hands must be bent at the elbows. Sit down, put the stick forward. Return to the starting position.
Grade 1 exercises
For schoolchildren, outdoor switchgear with a gymnastic stick can be somewhat complicated.
- Start: main stand, put a stick behind his head. Next, take the left leg back, lift the projectile upward, bend backward in the back, stand upright, bend to the left. Straighten up again and take the original stance. Repeat the same in the other direction.
- Put your legs apart, take the shell with a wide grip. Raise your hands in turn and do springy bends to the sides. Do not bend back too much.
- Stand in the main rack, hold the projectile down from behind. Then you should bend forward, put it on the floor behind your feet and stand upright. Bend forward, pick up the shell and return to the starting position.
For older children
ORU with a gymnastic stick (Grade 3):
- Initial stance: shell at the top. Take a step to the right and turn the body to the right, spring to the side. Return to the main rack. Repeat the other way.
- The main position: put your legs apart, hold the projectile behind your back, bending your arms at the elbows. Bend back. Take the original stand. Bend forward.
- Departure stance: projectile in front. Make a swing with your left hand to your right. Return to the main pose. Do the same with your right hand.
ORU with a gymnastic stick (Grade 7)
For the age group in question, the following exercises are suitable:
- The initial posture is a stick behind the head, the main posture. Take the left foot back, raise the stick up, bend back. Bend to the left. Return to the starting position, lift the stick up. Next - lower it behind her head and repeat everything the other way. Repeat five to six times.
- Initial stance: legs apart, stick below. The left hand rises, make several springy slopes to the right. Return to the previous position and repeat the other way. Run five to six times.
- Starting position: sit down, hold the stick under your knees. Bend your elbows, rise. Return to the starting position. Repeat four to six times.
Generalization
General developmental exercises with a gymnastic stick are a great opportunity to accustom your child to sports, strengthen him physically and instill a love for such loads. How can a teacher set up the process and organize ORU with a gymnastic stick correctly? Tables specially developed by trainers and teachers for certain groups of children provide significant assistance in this. Thanks to them, you can figure out how much time to devote to one or another exercise, which complexes should be avoided for certain categories of students, taking into account their gender, age and individual needs.
A gymnastic stick is an excellent option for practicing with objects, but others can also be used. There are many alternative options, such as a ball, jump rope, club, gymnastic ladder or bench. If for some reason the child is uncomfortable working with one of them, you can try to use any other of the above.
Also, sometimes there are disputes about which is better: group classes or individual? It is difficult to answer unambiguously, because each child is unique. Someone will benefit more if the trainer will work with him individually, carefully monitoring the implementation of all exercises. It is more comfortable for others to engage in other children together and even train in pairs. This can give confidence, stimulate a sense of competition, which ultimately will help to achieve better results. Therefore, you can choose the type of occupation only by focusing on the individual characteristics of a particular child. It is this approach that will help to make the right decision and instill a love of sports activity for the baby painlessly. Do not waste time thinking. Go for it!
Take care of the health of your children - this is a good investment in their future happy life!